Planning for BLUESCRUISE

Mon- 8 Core Creek 1:00:02
          7 Neshaminy 59:32

Tues- 2 roads, 8 core creek, 1.5 soccer. 

Wed- 3 treadmill, 6 soccer

Thurs- rest

Fri- 20 miler at baldpate PR 2:37:28 boom!

      4 treadmill
Sat- 5 Core Creek
       5 Road Langhorne
Sun- 4 Langhorne Road with Brenda

I love breaking that 20 mile record at Baldpate. This time it felt too easy. The first loops was 1:29 and the second (shorter) loop was 1:18:28. Felt  good and did run at soccer practice that afternoon and in the evening as well. 2 years ago I ran this same loop in 2:47:45 and then ran a 4:30 at Bluecruise. I'm thinking this year might be a 4:15 or so. Fingers crossed.


Week- 74
Month- 81
Year- 1803

First week of Class

Mon- 5.5 Core Creek
Tues- 5.5 Treadmill 2000ft Elevation.
Wed-4 treadmill

Thurs- 4 Langhorne hills

Fri- 8 core creek 1:00:01, 2 treadmill.
Sat-0 (First day off in forever)
Sun- 7 Neshaminy 59:45

Week- 36
Year-1729
Month-257

Pre-season Football of sorts

Mon- 2 treadmill 800ft, 3.5 w/ Bryan, 2.5 scrimmage, 4 Neshaminy.
Tues- 9 Core Creek 3 At Cairn
Wed- 4.5 soccer 3.5 Cardio 4 Treadmill
Thurs- 4 Treadmill 1600ft, 5 Treadmill including a 19:42 5k, 2 cool down
Fri- 6.5 Treadmill- 2.5 Practice New 5K PR 19:41 
Sat- 6.5 Aumni Game
Sun- 7 Neshaminy 54:20


Week- 69.5
Aug- 221
Year- 1693

Final Week of Summer (For me anyway)

Mon- 14 at Neshaminy Slow and steady
Tues- 7 at Neshaminy, Very week from yesterday
Wed- 8 Core Creek and 7 at Neshaminy
Thurs- 11 Core Creek
Fri- 10 at Neshaminy by myself 1:14:36
Sat- 10.5 (broken up in 3 different runs)
Sun- 5 With the Soccer Team 7 at Neshaminy.



Week- 77.5
Aug- 151.5
Year- 1623.5

Rest Week

Mon- 4 miles at 15% on the treadmill almost all walking. 3107ft of elevation took 1hr
          3 Core Creek with Bryan
          1 Soccer at night
Tues- 4 miles at 15% Alternated run/walk 1 mile each 3208 ft of gain. Tennis after. So sore.
Wed- 7 Neshaminy
Thurs- 3 Treadmills 1,800ft elevation
           5 Neshaminy with Adam, slow.
Fri- 7 Treadmill workout. Killer workout actually. 1 mile jog (7 min), 1 mile sub 6(5:50), rest .25, 1 mile at 15% incline, .25 rest and repeat. Got this sucker done in 59:50. First time I've been able to do it in under an Hr. My thinking is next time I'll make the "Jog" miles slower so as the make the 15% incline miles touhger, ie I'll have to run them faster to make up for the lost time on the jog mile.

Sat-3.5 with Bryan at core creek. 2.5 with Brenda
Sun- 4 miles with Brenda at Neshaminy 3 by myself

Good week. Killer elevation gain. Over 10,000.  I call it Hellgate training :-)




Week- 47
Aug- 72
Year- 1544

Wife- 22

July Ends and August Begins

Mon- 5 Treadmill 43:30 and 7 at Neshaminy 55:35 Ankle feels better.
Tues- 7 Treadmill 52:26 7 Neshaminy 54:04 Ankle still better.
Wed- 16 Core Creek after work. Very slow. 8 more on the treadmill. 300 YEA!
Thurs- Yea I took the day off.
Fri- 10 at Neshaminy. First five 39:40 second five 44:02
Sat- 5 Core Creek with my Wife 51:42 3 Hill in Langhorne in the PM
Sun- 7 Neshaminy

Wierd week. Felt great to get to 300. I really didn't think I'd be able to but for some reason wednesday just went great from start to finish. Coming into august I'm a bit concerned. I really need to pick up my hill work and distance work. I've been doing so many double runs that I haven't strung together and 20+ miler since May. Not good. Time to hit the hills and longer runs before the semsester and soccer start. Hellgate is coming soon!



Week- 75
July- 300 New Record!
Aug- 25
Year- 1497

Blues Cruise 2014 Training
Wife- 20

Post Mantrip Week

Mon- 12 Miles Whiteface Mountain ascent from Lake Placid, connect to Lookout Mountain, Esther Mountain our and back, then Marble Mountain.
Tues- 8.5 Core Creek (Finished the Final 5 in 39:44) First sub 40 minute loop in awhile.
Wed- 7.5 Loops in Langhorne plus a 20:09 3 miler in the Cairn Gym
Thurs- 7 Neshaminy 49:45 Fastest loop there in a long time
Fri- 11 Bladpate modified loop due to overgrowth 1:25:45 PR of Sorts 5 Treadmill 2 with wife in Langhorne (Right Posterior Tibial Tendinitis Came back today)
Sat- 5 Neshaminy (Slow and Painful) 8 Core Creek
Sun- 4 With Brenda in Langhorne

Great run in the mountains on monday. Was excited to get to do that run all week. Still 50 miles short of 300. Likely not going to make it. We'll see.

Week- 69
July- 250
Year- 1422